Nutrition Resources

Adopting a life of wellness means more than just eating right and exercising. Often it means making a choice to live better by making lasting changes - ones that you can follow longterm. Making the committment to be healthier is the first step on this journey. Eating healthy meals is another step. And of course, making time for exercise in your life is also an important step.

However, to sustain lifetime goals of living wellness it is important to stay informed about healthy choices. Using tools to guide you on your journey will help you keep this commitment for many years to come. Below are some resources to help you make healthier choices:

Healthier Eating

  • Daily Food Diary: Dieters who engage in meticulous journaling have been shown to lose twice as much weight as those who keep track in their heads. A daily food diary is also a great tool for someone trying to maintain weight loss who finds pounds creeping back on.
  • 1,200 Calories: For women trying to lose weight but unsure of where to start, this 1,200 calorie menu can be a great tool to jump start your weight loss efforts. Includes healthy options from restaurants and the NHRMC cafeteria.
  • 1,600 Calories: Since men normally require more calories than women even when attempting to lose weight, this menu can help if you need some direction with weight loss. Use this 1,600 calorie menu as a framework to get started.
  • 1,400 Calorie Low GI Meal Plan
  • Grocery Shopping List: What do dietitians buy at the grocery store? This list contains all the best items from fresh veggies to packaged kitchen staples. Take this with you on your next shopping trip.
  • Dining Out Guide
  • The Plate Method Sample Lunches
  • The Plate Method Sample Dinners
  • Healthy Eating is a Habit
  • Smart Snacking
  • Healthy Eating for Expectant Mothers
  • Clean Eating
  • Eating Strategies for Busy Schedules: "Busy" is one of the biggest road blocks to weight loss success.  If you find that you need more hours in the day, use these tips and tricks to stay on track.
  • Plant-Based Proteins: Protein comes from plants, too. Eating plant proteins can aid in improving your health by potentially reducing the risk for cancer, heart disease, diabetes, and obesity. Plant proteins also help the environment by reducing fossil fuel consumption, water usage, and greenhouse gas emissions.  
  • Healthier Office Parties and Gatherings: Challenge your department to come up with a healthy menu for the next celebration. You can feel good about celebrating with the right foods in the right portions.
  • A Healthy Detox Diet: Ever wanted to start fresh? Literally. Eating fresh foods and produce is the best way to "detoxify" your body- the healthy way. Check out this reference for a safe and effective detox diet.
  • Better for You Breakfast Ideas: Many breakfast foods (cereal, pancakes, grits, etc) are high in simple carbohydrates, which spike our blood sugar and leave us feeling hungry and lethargic 2-3 hours after breakfast. By switching to a lower carbohydrate, higher protein breakfast meal you will feel fuller for longer and have balanced energy levels throughout the morning.

Helpful Tools to Help You Stay Fit

  • 50 Ways to Lose Weight: What helps one person shed pounds may backfire on another. Because we're all so different, the only successful way to reach and maintain a healthy weight is to find what works for you.
  • Software for Shaping Up: This reference guide highlights the latest smart phone apps to help you keep track of diet, exercise, recipes and more. If you have ever wondered how many calories you eat in a day, what to cook for dinner or how to fit in workouts while traveling, this reference guide is a must read!